We all love racing, but the dreaded taper crazies that come with it are real… and not super fun! There aren’t many scientific studies that can explain all the feelings runners get while going through a taper, but there are some guidelines that you can follow that might help you show up to the start line with the best chance of running your best race!
I’ve pretty much heard it all when it comes to the taper. Mystery injuries pop up, you get sick, you feel awful, you feel great, you get jitter legs, sleeping is hard, you feel flat, anxiety spikes, you name it!
If tapering for a big race is new to you– this might feel overwhelming and scary.
I’ve found that most experienced or professional athletes have learned to lean into these feelings and embrace them. If they don’t feel bad, they freak out, knowing that when they feel bad during a taper it means that it’s working. Others might feel springy and fresh, and that’s their cue that the taper is working for them. Oftentimes going through it a couple times yourself helps you understand how your body reacts during this critical training period.
Let’s back it up a little though. What is a taper, and why is it useful?
A taper, or peaking as others call it, is a small period of a training cycle that occurs right before a goal race. We back off training volume so we come into the race feeling rested, and as recovered as possible to race our best. The science behind a taper says that you can achieve a .5-6% performance gain through a taper.
Here are some general guidelines to follow when planning out your next taper: 2-3 weeks out from a marathon+ distance race begin reducing overall volume exponentially by about 30% each week. Keep the frequency of running and intensity about the same.
Start the taper 2 weeks out for shorter distance races, or marathon distances if you are a more experienced runner. Intensity of runs stays the same, including intervals or race pace tempo’s, but decrease the amount of reps you would normally do. During the week of a race, place an extra emphasis on carbohydrates and sleep quality/quantity, but keep your routine as normal as possible: eating the same types of food, and using the same running gear. Keep easy runs easy, and maintain intensity with shorter intervals or strides.
Remember, every athlete’s needs might be different, and just because a taper might work for one athlete, doesn’t mean it will work for you. Trial and error are often used to find the perfect formula for an individual to feel their best.